The most crucial element of getting fit is exercise. One should remember that if you are just getting starting working out then you should start and progress slowly. If you have a medical condition or injury you should consult with your doctor to help design a fitness program for you.
The first thing you have to do is put together a fitness plan or program, not just say I will exercise more. So how do you figure out exactly what to do? That’s why we are here to help.
Remember that goal or goals you made back in part 2 of our guide? That will help determine what type of exercise or workout you do and how often you do it. There are many specific plans built just for target goals such as losing weight, training for a marathon or other long distance race, getting amazing abs, or targeting other body parts. There are also many workout DVD sets with entire programs that you can simply follow. Check out our exercise and workouts page for more info. Find a plan you like or want to try and stick to it.
For those of you who do not exercise at all and are trying to transition to a healthier lifestyle, but are overwhelmed by implementing a program or just don’t know where to start then we highly recommend you just start with walking. Maybe its just around the block, a 5 minute stroll, or you can try to walk as far or for as long as you can each day – the important thing is to just start somewhere. Then you can build upon that foundation.
Now let’s look at some basic guidelines and tips regardless of your fitness plan.
No matter what your fitness goal is you need to add balance and variety into your routine. We recommend at least 150 minutes of moderate aerobic activity per week or at least 75 minutes of vigorous aerobic activity. Add to that at least 2 days a week for strength training.
One of the biggest problems is finding the time to workout. That is why you should schedule the time to exercise just like any other appointment you would put on a calendar. It is also where home exercise equipment can help. If you have a favorite TV show plan on hopping on a treadmill or elliptical during the show. Check out our fitness equipment page for product reviews and more info.
You should also remember to allow time for recovery. Your body and muscles need time to rest and recover – especially when lifting weights. That is why many people alternate the days that they strength train different body parts.
After a while you will need to mix up your routine to prevent boredom and plateauing. Include different activities like swimming or riding a bike for your cardio workout. You also need to increase reps and weight as weight training gets easier for you and the distance and intensity of cardio training.
Another important aspect of your workout routine is to layout your plan, at least a months worth, and write it down on a calendar. This makes it easy to keep track of and encourages you to stay on task.
After six weeks don’t forget to also retest yourself as we described in Part 1 Determining Your Fitness Level to see how you are making progress. If you are not seeing the results you hoped for then you need to turn the intensity level up a notch.
Continue reading The Complete Guide to Getting Fit Part 5 – Motivation
